2-16-15 Presidents Day Schedule

megan and mindy


We will hold classes on Presidents Day at 6:15 am, 7:00 am, 9:00 am, 4:15 pm and 5:15 pm. If you need to come at a different time just text Paul and we will get you a code for the doors if you don’t already have one.

PUSH-UP (Week 3 of 5) Set 1 – 12 Push-ups Set 2 – 8 Push-ups Set 3 – 10 Push-ups Set 4 – 6 Push-ups

STRENGTH – Front Squat 6×3 – 2 sec pause at the bottom Increase load each set

CONDITIONING (10x) 1 min work 20 sec rest 4 Thrusters (105#/75#) AMRAP Double Unders or Jumprope Score is your total umprope

Recent Posts

See All


A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni


A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B


A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou